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Fennel As Your New Favorite
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Eating should be pleasurable and enjoyable. However, you also have to remember that what you put into your mouths 3-4 times a day can have a significant impact on your health. First and foremost, food is intended to fuel and nourish your body. Your brain and body require daily nutrients including essential amino acids, over 30 different vitamins and minerals, a variety of plant phytonutrients, and fibers. In order to get these key nutrients every day, you need to eat a sufficient variety of foods. 

Many of us get stuck in a food rut, eating the same foods day after day. It’s easy to see why! Meal planning and shopping become a breeze and you have confidence that the meal will be satisfying since you make it all the time. But eating the same foods every day can have its drawbacks. It can lead to nutrient deficiencies and possibly even food intolerances. By limiting yourself to a few different foods, you may be missing out on a lot of foods that are loaded with important nutrients that your body requires to stay healthy. 

In fact, a 2015 study in the Journal of Nutrition demonstrated that greater food variety was associated with a lower risk of metabolic syndrome (defined as a cluster of symptoms including abdominal obesity, high blood sugars, abnormal cholesterol and triglyceride levels, and high blood pressure). Eating a wide variety of food also helps to promote a diversity of healthy bacteria in the gut. It may also be possible to develop intolerances to foods you eat too often. A diversity of real, whole foods will provide your body with the array of nutrients to keep it working optimally. 

Over the next few weeks, I am going to highlight some exceptionally healthy foods that are often overlooked when meal planning and shopping, yet are easy to incorporate into your daily diet while also adding an array of nutrients and flavors. 

 

Fennel

Fennel has long been used as a medicinal plant for a wide range of conditions. It is known to aid in digestion, promote cardiovascular health, protect against chronic degenerative diseases, support bone health, as well as exhibit cancer-fighting properties. These benefits stem from fennel’s numerous phytochemicals that provide valuable anti-oxidant, anti-inflammatory, antimicrobial compounds. 

  • Fennel is an excellent source of vitamin C and a good source of calcium, magnesium, potassium, manganese, and phosphorus which are all nutrients important in supporting strong, healthy bones. 

  • The essential oils in fennel can help to stimulate the secretion of digestive enzymes and gastric juices aiding digestion. These oils can also help to decrease inflammation in the intestines and improve the absorption of nutrients.

  • Anethole, the phytonutrient compound that gives fennel its unique smell and flavor, has been shown in several different studies to reduce inflammation as well as protect against cancer.

  • Fennel is also a very good source of fiber which may help to reduce cholesterol levels and support colon health.

How to use Fennel:

Fennel has a mild licorice-like taste. It is slightly sweet and adds a refreshing flavor to any dish. You can use the entire plant, including the fronds. If eating raw, you can thinly slice the bulb and use it for salads or coleslaw or spread the stalks with your favorite nut butter or dip in dressing. You can also slice up the fennel bulb and saute with extra virgin olive oil, solo, or with other vegetables. It pairs nicely with onions and garlic. You can also cut up the bulb into chunks and roast it alongside Brussel sprouts, sweet potatoes, or beets. The stalk can be used in place of celery in soups and stews and the fronds can be chopped up and used as you would other herbs like dill or parsley. It is a very versatile vegetable!

One of my go-to fennel dishes is a Fennel and Orange salad. It is quick and easy to make and is a light and refreshing side dish. It is particularly delicious alongside salmon or scallops.

Fennel is in season from autumn to early spring. So this is a great time to give this nutritional superfood a try. You never know, it might become a new favorite!

 

Susan Brady, MPT,

Doctor of Integrative Medicine

Nutrition Consultant

susan@nurturedbones.com

703-738-4203

 

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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